Transcript Health Related Physical Fitness

If you are Physically Fit
• You have Energy to Work & Play
• You have energy left over for play
Health Related Physical Fitness
5 Components
Cardio-Respiratory or Cardio- Vascular Fitness
Muscle Strength
Muscular Endurance
Flexibility
Body Composition
Health Related Physical Fitness
Components
• Cardio-Respiratory or
Cardio-Vascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
Definitions for K - 12
• Aerobic fitness – breathe
hard & sweat - the ability to
keep moving
• How hard – how strong
• How long – keep going
• Ability to bend & stretch
without tearing or breaking
something
• How much fat is in the body
Cardio-Respiratory Endurance
Heart & Lung Endurance
• Your heart & lungs can work
hard for a long time
• Any activity that makes you
get tired, breathe harder, or
faster than normal, or make
you sweat.
• Use oxygen well
Muscular Strength
• Using your strength one
time
• How HARD you can contract
a muscle – lift
• Power
Muscular Endurance
• Lifting a load many
times in a row
• How LONG you can lift
Flexibility
• The range of motion at
a joint
• Bending or stretching
without tearing or
breaking something
• Should be done after
moderate or vigorous
activity when the blood
is warmed up
• Spaghetti Noodle
Analogy
• As we age flexibility
decreases
• Should be done at least
3 times per week
• Quickest fitness
principle to see results
• Not recommended
BEFORE Exercise
Health Related Physical Fitness
Components
• Cardio-Respiratory or
Cardio- Vascular Endurance
• Muscle Strength
• Muscle Endurance
• Flexibility
• Body Composition
Gold Standard Measure
• VO2 – maximum oxygen
uptake
• Maximum Lift – 1 time
• none
• None
• Hydrostatic weighing - most
accurate (under H2O
weighing)
Health Related Physical Fitness
Components
• Cardio-Respiratory or
Cardio- Vascular Endurance
or Capacity
• Muscle Strength
• Muscle Endurance
• Flexibility
• Body Composition
Typical Measure in Schools
• Mile walk/run > age 8
• Cooper test 12 minute test
• Pull-ups, Modified Pull-ups
• Sit-ups - abdominal
• Sit & Reach Box – back &
hamstrings
• Height & Weight
• Triceps, scapular & medial
calf skinfolds (caliper)
Problems with measuring MVPA
•
•
•
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There are many
No gold standard
Many different ways
Not all accurate
• MET = Metabolic
Equivalent = Metabolic
Cost = how much caloric
expenditure (calorie
use) - 4 – 6 METS
Measuring PA
Pedometers – steps
Accelerometers
Heart Rate Monitors
METS – calorie
expenditure
Self-Reports such as
ACTIVITYGRAM –
• Measuring Physical Activity is
Difficult & not always accurate due
to several issues.
• Intermittent activity of young
children
• Devices try to measure
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•
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Frequency
Intensity time
Duration of activity
Caloric Expenditure
Moderate P. A.
• What is a Moderate
level of physical
activity?
4 to 6 METS
• Light = 3 and below
• Moderate is 4 – 6 METS
• Vigorous is > 7
• 1 MET is the cost at rest
• Can talk but not sing
during exercise
• Breathes hard and
sweats but can keep
going
• Defined as walking at a
pace of 15 or 20 minute
mile, 3 to 4 miles per hour
Some Questions?
Why do we stretch after
we exercise?
What is the gold standard
for measuring Adipose
tissue?
What is the gold standard
for measuring physical
activity?
What are the 5
components of physical
fitness?
• What is the difference between
physical activity and fitness?
• When you exercise, oxygen in the
lungs
– a. changes color
– b. increases
– c. decreases
• Muscle Endurance means;
– a. heart & lung endurance
– b. how many times we can lift a
load
– c. using your strength one time